People choose to become a vegetarian for a number of reasons, but the decision often brings concerns that such a choice will cause them to become nutritionally deficient.

Considerable evidence shows that adoption of a vegetarian diet can provide many health benefits, including reduced risk of cancer, heart disease and diabetes. One thing those considering the switch should note is that there are different types of vegetarians:

? Lacto-vegetarian: No meat, fish, poultry, or eggs, but milk (lacto) is allowed

It's possible to plan a vegetarian diet that is nutritionally adequate, but you must carefully monitor your consumption of calcium, vitamin D, iron and vitamin B12. If you're not going to consume milk or milk products, make sure that your soy milk, orange juice and bread products contain calcium and vitamin D.